As a coach, I see a lot of people who want to compete in CrossFit. They have the drive, the passion, and the desire to be better. But they often make one critical mistake: they believe that the solution is to simply do more. More workouts, more hours in the gym, more metcons. They think they need to feel exhausted to be getting fitter. Understanding the nuances of Competitive CrossFit Training can help avoid this pitfall.
The truth is, this is a fast track to burnout and frustration. Competitive CrossFit is a lot like chess; it’s a game of strategy, not just brute force. My goal is to give you a roadmap for success, one that prioritises efficiency and intelligence over sheer volume in your Competitive CrossFit Training.
Here are the 5 truths you need to know about competitive CrossFit training.
1. The Class Programme is Your Foundation
First and foremost, a competitive athlete should follow the gym’s class programming. This is non-negotiable. Our programme is meticulously designed to provide you with all your regular fitness requirements, and it’s built to fit in with the CrossFit season. You’ll get strength cycles, stamina training, and a constant variety of movements. You’ll also get the psychological benefits of training in a class: added intensity, the motivation of a community, and general mental well-being.
Your focus should be on perfect execution in class. This is where you get the most efficient gains for your time.
2. Identify Your Gateway Movements
The first step in any athlete’s competitive journey is to identify and eliminate their weaknesses. The most common weaknesses are “gateway movements”—those skills that, if you can’t perform them, will immediately stop you in your tracks during a workout.
For instance, if you lack a gymnastic skill like a pull-up, muscle-up, or handstand walk, that should be your number one priority in any supplementary training. No amount of running or heavy lifting will help you if you can’t get past a skill barrier. Your mission is to turn that barrier into a foundation.
3. Get Strong, For Real
Once you have your gateway movements dialled in, the next priority should be strength. You need to be strong enough to handle the weights that frequently appear in the CrossFit Open, Quarterfinals, and other competitions.
We know that your general capacity will be maintained through class programming, so to be time-efficient with your training, most athletes should focus purely on strength and skill weaknesses in their supplementary training.
Here’s a guide to the strength levels for athletes looking to make Quarterfinals:
- Snatch:
- Stage 1: 43kg/30kg (M/F)
- Stage 2: 61kg/43kg (M/F)
- Stage 3: 83kg/61kg (M/F)
- Clean and Jerk:
- Stage 1: 60kg/40kg (M/F)
- Stage 2: 83kg/61kg (M/F)
- Stage 3: 102kg/70kg (M/F)
If you’re looking to perform well, you should be trying to hit Stage 2 on both of these movements. Stage 3 is for those looking to move on to high-level competition beyond Quarterfinals.
4. Stop “Fake Fitness”
I see it all the time: athletes doing multiple metcons without any real intention. They think that if they’re not exhausted, they’re not getting fitter. I call this Fake Fitness.
Yes, they’ll have great capacity and will excel at certain workouts, but these athletes can easily be programmed out of a workout by either load or complexity. They’re just doing more to “feel” fitter, but they’re not getting stronger or more skilled. They are wasting valuable time that could be better spent on a purposeful training plan.
5. Be a Time-Efficient Athlete
CrossFit is not a professional sport for most of us. We have careers, families, and lives to live. You should be able to see incredible results by training for no more than 10 hours per week (1-2 hours per day, 5 days per week). If you’re training for more than that, it’s often just to make you feel like you’re doing everything you can.
Be efficient. Identify your weaknesses, make a plan that fits around the class programme, and prioritise technique over everything else. Only when you have a well-balanced fitness profile should you then be thinking about more high-volume training. Because then, and only then, does it become just about your capacity.
Ready to Train Smarter?
If you’re a CrossFit athlete who is ready to take their training to the next level, our expert coaching team at CrossFit Chiltern is here to guide you. We’ll help you build an efficient, strategic plan to make your weaknesses your strengths.
Book a Discovery Call today with one of our team!
Let’s discuss your goals and help you find a training plan that truly works for you.
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